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2.4km Run
Stage 1
Foundation Level
Day | Foundation level |
|---|---|
Day 1 | Run: 1 km,
Squats: 3 sets of 10 reps,
Lunges: 3 sets of 10 reps (per leg),
Calf Raises: 3 sets of 10 reps |
Day 2 | Rest or light cross training |
Day 3 | Run: 1 km,
Squats: 3 sets of 10 reps,
Lunges: 3 sets of 10 reps(per leg),
High knees: 3 sets of 15s,
Butt kicks: 3 sets of 15s |
Day 4 | 10 reps of Kettlebell Swing Ladders
|
Day 5 | Run: 1 km,
Glute Bridges: 3 sets of 10 reps,
Plank: 3 sets of 15s |
Day 6 | Rest or light cross training |
Day 7 | Long Run: 2 km at an easy pace |
Level 1 (<E)
Day | Level 1 |
|---|---|
Day 1 | Run: 1.5 km,
Squats: 3 sets of 10 reps,
Lunges: 3 sets of 10 reps (per leg),
Calf Raises: 3 sets of 15 reps |
Day 2 | Rest or light cross training |
Day 3 | Run: 1.5 km,
Squats: 3 sets of 10 reps,
Lunges: 3 sets of 10 reps (per leg),
High knees: 3 sets of 15s,
Butt kicks: 3 sets of 20s |
Day 4 | 10 reps of Kettlebell Swing Ladders |
Day 5 | Run: 1.5 km,
Glute Bridges: 3 sets of 10 reps,
Plank: 3 sets of 20s
|
Day 6 | Rest or light cross training |
Day 7 | Long Run: 2.5 km at an easy pace |
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